3 sets - 12 reps
Rest between sets 45 seconds.
Extend your feet and get in the sumo squat position while holding a dumbbell in your hands. Try to go as low as possible but careful with the upper part of the body so you won’t bend it forward. The detachment should be done by jumping.
3 sete – 24 reps (12 me secilën këmbë)
Rest between sets 45 seconds.
With your legs shoulder-width apart, sit in a squat position. As you sit down, extend one leg sideways and bring it back into place. Stand up, then repeat the movement. Carry a weight in your hand when performing the exercise.
3 sete – 15 rep
Rest between sets 45 seconds.
Lean against the wall as if you were sitting in an imaginary chair. Carry a weight in your hands. Place a slingshot above knees. Without moving, try to open the legs as much as possible, bringing them back to the starting position.
3 sets - 15 reps
Rest between sets 45 seconds.
Lying on the ground, with the legs folded, we place a slingshot above the knee while holding a weight below the abdomen. Lift the buttocks as high as possible and at the moment we are on top, open the legs as much as possible sideways. put them back in the starting position and lower the buttocks down. This is called a rep Repeat it 15 times.
3 sets - 15 reps
Rest between sets 45 seconds.
Lie on a bench this time and continue holding the slingshot above the knee. We place our hands in front of the face. Raise both legs as much as possible at the same time. Careful! The only thing that should be moving are the legs, not the waist.
3 sets - 30 reps (15 with each leg)
Rest between sets 45 seconds.
With the strap that we continue to have above the knee, we stand in the upright position, with the legs close to each other. We stretch one leg forward, as much as possible, while gathering it back.
3 sets - 12 reps
Rest between sets 45 seconds.
With a weight in hand, legs shoulder-width apart, slightly bend forward. The back should be as straight as possible, while keeping your eyes down. Stand up and sit straight in the squat position. This will be called a rep. We repeat it 12 times.